Skip the gym this summer

he long, warm days of summer leave plenty of time to fit in a workout
without having to hit the gym. Try some of these expert-recommended
outdoor workouts to burn calories and get fit while enjoying the summer
sun.Stand up paddle boardingAverage Hourly Calorie Burn: 350
Stand
up paddle boarding (aka ‘SUP’) might look intimidating, but the way the
board is designed makes it easy for anyone to do, according to Kim
Truman, a certified personal trainer and outdoor athletic coach. SUP is
done on a large surfboard, which provides a wider area to stand on and
balance. And while this activity can be almost meditative, you’ll still
be strengthening your upper back, legs, glutes and abs while developing
balance and coordination, too.
To help maximize your
workout—and minimize your chances of falling off—Truman suggests
standing with feet hip width apart on the board, maintaining good
posture and starting your paddle strokes on your dominant side (right if
you're right handed) to help to find your rhythm, balance and
strengthen your connection to both the board and the water. Once you're
steady, start alternating sides after every third stroke.HikingAverage Hourly Calorie Burn: 375
Not
only does hiking offer a physical challenge, it gets you out into
nature, which can boost your mood. And the beautiful scenery and
changing terrain shifts your focus to your movement and surroundings,
taking your mind off exercising (unlike the boring repetition of a
treadmill). “Hiking is one workout you can't help but fall in love
with,” Truman says. Hiking is a great cardio workout that challenges all
of your muscles as the terrain shifts (going uphill and stepping over
rocks), says Truman. The pace of your hike will influence the intensity
of your workout and how many calories you burn, so pick a trail that
meets both your fitness level and goals.
Never go alone hiking alone—if you get easy lost or stuck you need a buddy -- and plan out a route in advance.BikingAverage Hourly Calorie Burn: 400
It
may have been years since you last rode your bike, but it’s never too
late to get back in the saddle! Riding a bike outdoors offers even more
benefits than a stationary bike since you’ll have to balance, steer your
bike and respond to changing terrain as you pedal. Cycling works your
glutes, thighs and hamstrings as well as your core, Truman says.
She
recommends trying a pedal stroke interval to amp up your calorie burn
and improve your cardiovascular fitness: Pedal as fast as you can for 60
seconds, then slow down and recover for 20, repeat five times in total.
“Make it a cardio and mental game knowing you're getting stronger with
each pedal stroke,” says Truman. Wear clothing that is easy to pedal in
(such as bike shorts) and stiff-soled or bike shoes.
For more on getting the most out of your ride check out these biking tips for beginners.SwimmingAverage Hourly Calorie Burn: 425
Want
a total body workout that’s easy on your joints but still a great
calorie burner? Try swimming! “Swimming challenges your muscles because
of the density of the water. Your own body weight is your resistance and
you are working much harder than you will feel in the moment,” Truman
says. Swimming develops strong, lean muscles as well as strengthening
your core and low back to help protect your spine and improve posture,
she notes.
Truman recommends focusing on your form and breathing
with each stroke -- if you are new to swimming, just get comfortable
with moving in the water. The faster your pace and the shorter your rest
time in between laps, the more intense your workout (and calorie burn)
will be.Beach volleyballAverage Hourly Calorie Burn: 500
Turn
exercising into a fun game with volleyball—you'll get both a
strength-training and cardio session. “Volleyball is a fabulous total
body workout; it’s interval training at its best. You work hard, using
the legs and butt to get under the ball, core to maintain your balance,
and upper body to power through, followed by a period of rest, but you
never know how long,” says fitness expert Sara Haley, creator of the
Daily Sweat DVDs “Sweat UNLIMITED and Expecting More.” And, playing in
the soft, uneven terrain of sand on the beach means you’ll be working
even harder (translation: burning up extra calories) than on a flat,
indoor court every time you go to spike that ball. If you're not near a
beach start a game of pool volleyball – it's just as challenging (and
fun).RollerbladingAverage Hourly Calorie Burn: 800
If
you love the feeling of running outdoors but find it too hard on your
joints, give rollerblading a whirl. “Rollerblading, once you get the
hang of it, is an incredibly effective cardio workout,” Haley says.
“It’s low-impact, so it places less stress on the joints and muscles
then running or aerobics. Plus, you use more muscle groups, especially
your core, to maintain your balance,” she explains.
Skating
through a park with level terrain and no traffic is a great place to get
your bearings and practice building your speed. Don’t worry if you
aren’t ‘good’ at it in the beginning—practice makes perfect. “The best
way to get better at rollerblading is to just get out and do it. You’ll
be having so much fun learning a new skill, you’ll forget you’re working
out,” says Haley.Yoga in the parkAverage Hourly Calorie Burn: 175
Summer’s
warmer weather makes it the perfect time of year to try an outdoor
yoga, which is often offered in local parks as a sunrise or sunset group
class. Most outdoor yoga classes are for all levels (check with your
instructor first to be sure), making it easy for beginners to join in
without any prior experience. “Depending on the type of yoga, you might
experience the benefits of flexibility, strength and/or cardiovascular
training. Plus, you’ll have the most amazing backdrop, as you see the
sun rise or set around you,” Haley says.
Come prepared for class
in an outfit that you’ll feel comfortable wearing in both standing and
floor postures. Most classes are BYM (bring your own mat) and toting a
towel can be helpful if sweat and dirt start to show up on your mat.GardeningAverage Hourly Calorie Burn: 250
If
you've never planted a garden, you may not think of gardening as
exercise, but it's a great full body workout! “If you are doing some
serious gardening, such as digging holes, planting and weeding, you will
exert a significant workload, which can sometimes work the body harder
than most typical exercise,” explains Haley. “From raking, lifting,
pushing, pulling and shoveling, gardening is a complete body workout for
the butt, legs, back, chest, arms and abs,” she says.
Take
breaks every hour from that forward, hunched over position by standing
up and walking around. Try a few standing back extensions to help
relieve any stiffness. Get inspired to dig into the dirt with these
amazing garden designs for spaces and landscapes of all shapes and
sizes.Calories burned are based on a 140-pound woman; exact
calorie burn may vary depending on workout intensity, body composition
and fitness level.

Zinat Hanna is a full time writer who spends most of his time in
the coffee shops of Texas. Zinat has a BSc in psychology. Her
other interests are self improvement, general health, trans-humanism and
brain training. As well as writing for websites and magazines, she also
runs her own sites and has published several books and apps on these
topics. She lives in Texas, USA with her boyfriend and in her spare
time she enjoys climbing, travelling, playing games, reading comics and
eating sandwiches.

About Me

Zinat Hanna is a full time writer who spends most of his time in
the coffee shops of Texas. Zinat has a BSc in psychology. Her
other interests are self improvement, general health, trans-humanism and
brain training. As well as writing for websites and magazines, she also
runs her own sites and has published several books and apps on these
topics. She lives in Texas, USA with her boyfriend and in her spare
time she enjoys climbing, travelling, playing games, reading comics and
eating sandwiches.